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CrossFit Hacks

10 Life-Hacks for the CrossFit Addict


If you’re reading this blog, odds are you’re already neck-deep in the CrossFit Kool-Aid, so I won’t waste your time explaining the whole ‘CrossFit’ thing to you. But that means you’re all too aware that life can be a struggle for the CrossFitter about town. Tearing your hands. Having to explain what CrossFit is every time you mention it (which is frequently). Getting out of bed after Annie. Walking up stairs after Cindy. Having to turn down an invitation to thirsty Thursday  because it’s Fran tomorrow and you need to beat your PR.

Life is tough.

Here are 10 life-hacks to make your day, inside and outside of the gym, a little bit easier. These aren’t wishy-washy ‘eat clean’, ‘trust the process’, ‘take a rest day’, ‘work on your weaknesses’ type hacks. We all know them, and we know we ignore them. These are real-life, genuinely applicable hacks to make your CrossFit lives easier.


#1 Accessory Successory

More accessories means better CrossFit. You perform better with knee sleeves, wrist wraps and headbands on. You just do. You’re sure of it because of that one winter when your knee hurt a bit and now you need knee sleeves for every WOD. Unfortunately, CrossFit makes you sweat. Sweat breeds bacteria. Bacteria smells like ass. Ergo, your accessories smell like ass.

The solution: don’t put on a special cold-wash cycle for these little things. Take off your knee sleeves, wrist-wraps and other fabric accoutrements in the shower, pour some shower gel on them and give ’em a stomp. They’ll be dry and smelling sweet by the next day ready to wear again.


#2 On your knees

Speaking of knee sleeves, they have another purpose other than smelling like death and protecting from imaginary injuries.

Got a lunging WOD coming up? While the rest of the class bumbles around getting a mat – which they will then repeatedly trip on throughout the workout – slip on a pair of thick, cheap sleeves and your knees will be nice and protected wherever you may lunge.

Rocktape currently has a sale on their KneeCaps (true as at 26th Aug 2018) and are selling them for £12.99 per pair (not per sleeve as is often the case).


#3 Fail to prepare (your nutrition), prepare to fail!

(Get ready! Shameless self-promotion coming up)

Most of us do CrossFit because we want to look good naked. Unfortunately the hard part isn’t the WOD, it’s the other 23 hours of the day. If you’re not fuelling properly, you’re not going to get the results you want.

If only there was some sort of shop, cafe or ‘refuelling bar’ right in the gym. Oh wait, there is!

You can get NOCCO, coffee and various protein-infused treats at SE11 and CFL, or in the Shake It bar at CFL you can pre-order your shakes before the workout and pick them up on your way out (after you’ve taken your knee-sleeves for a shower).

Even if you don’t buy something from the gym, eat something. Anything.


#4 Don’t hang your WOD from the end of your rope

Have you ever been mid-way through a WOD only for the fastener to come off your skipping rope and ruin what was bound to be a white-board-topping time? If not, odds are you’ve seen it happen to someone else and watched them scrabble around on the floor trying to find their little rope screw fastener thingy.

Are you planning on growing any taller? No? Then you don’t need your rope to be adjustable anymore. Superglue down the plastic nubbins at end of your rope and you’ll never have to worry about it coming apart again.


#5 Peeing clearly

We workout, we sweat, we lose fluids, we drink more. But even before you did CrossFit, odds are you weren’t drinking enough water. Now that you are, the likelihood is that your water deficit is even greater.

While you’re at work, have a 2 litre bottle of water sitting on your desk as a constant reminder to drink. That two litre bottle needs to be empty by the end of the day. When it is, fill it back up, pop it in the fridge, and it’ll be ready for tomorrow.

Or better yet, buy our exclusive CFLDN water bottle and be the envy of your friends and super-hydrated at the same time.


#6 Hipster Hair Hack

A few years ago this hack would have been aimed almost exclusively at the ladies, but with the rise of the man-bun, this is no longer the case.

If you have long hair, you’ve likely had your ponytail come loose during a WOD, or got it caught under a bar bringing it down onto your back, or even been stupid enough to trap yourself under a foam roller. Don’t be that guy (or gal).

Leave a few spare hairbands around your water bottle, so that you’re never caught short during your next hair-related emergency.

Man-bun don’t look so silly no more, do it?


#7 You call that a knife? This is a knife!

Thick, hard calluses tear.

Thin, soft ones don’t.

Torn hands = no CrossFit.

You do the maths.

‘Corn and callus knife’ available at Boots to shave down those thick bits o’ nasty skin.

Make sure to replace the blade frequently and don’t be too aggressive with it! It’s still a knife.


#8 Double deadlift hack

I heard once that more injuries in the gym come from loading and unloading bars with careless form, than they do from the actual lift. That may or may not be true, but the next time you load a bar consider what your spine looks like vs how it looks when you perform the deadlift.

Love them or hate them, at some point you’re going to have to pick up a heavy thing at the gym. Whenever deadlifts roll around, first thing you should do is pick a spot by the plate stack. Save yourself time shlepping plates back and forth by loading up right next to the stacks.

Next hack: loading and unloading. You only have two hands to lift the bar off the floor and slide new plates on at the same time, which gets tricky as things get heavier. Don’t bother buying a deadlift jack; save yourself some time and money and grab a 0.5kg plate. Roll your loaded bar onto that plate and it will raise the bar a few millimetres off the floor, and enough that a plate will slide on or off with ease.


#9 Get a grip

Are you using a hook grip yet? No? You’re an idiot.

You know those CrossFit fail videos where someone wrenches a bar off the floor, only for their hands to slip and then they fall on their ass? Odds are they weren’t using a hook grip. There’s not an elite-level CrossFitter or Olympic Lifter in the world who doesn’t use this grip. You should be using it too.

If you’re not using it yet, here’s how to start:

Every time you pick up an empty bar and the class starts doing drills, do it with a hook-grip (see picture). Then go back to your normal grip when you add weight. It will hurt, but it won’t hurt forever. Do this for a few weeks and eventually the hook-grip will feel like second nature and your regular grip will feel weird.

But it won’t happen until you do it. Start light. Stick with it.


#10 He ain’t heavy, I do CrossFit

I’m sorry to tell you, you’ve been doing partner-carries all wrong. Forget piggy-backing. Piggy-backs are for babies and pigs (presumably).

Check out this video which explains the Fireman’s carry.

(Recognise the gym? That’s what Malcolm Place looked like in 2011!)


 

Paleo and CrossFit… Can They Coexist?

CrossFit and paleo, two concepts that have grown side by side for the past fifteen years. Two market driven movements that promote health, minimalism, community, and two movements that are as controversial as they effective.
Having high stakes in both of these (I coach crossfit and use a paleo template in my nutrition coaching), I have seen first hand just how effective, and also how damaging these approaches can be.
First, we should look at both movements in their rawest form.
CrossFit: A method of exercise that practices functional movement at high intensity.
Paleo: A way of eating that promotes eating fruits, vegetables, meats, fish, nuts and seeds. In other words, eating as minimally processed foods as possible.
paleo-foods
USUALLY, a standard paleo diet will be slimmer on the carbs and larger on the protein. Now, this doesn’t mean you can’t consciously smash your sweet potato and go “high carb paleo,” but most of us who go paleo will be leaning to the lower side of carb consumption (<150g per day) – that’s about 3 sweet potatoes.
Now, questions of doing paleo and crossfit; “is it optimal? Will it help me lose weight? Will it help me gain muscle? Will it save my life?” The answers to these are like so many in nutrition… “it depends.”
So it’s hard to give a definitive answer as to whether it’s right for you, but in an effort to reach a conclusion, I’ll give you three real life examples of people I’ve come across and you can make up your mind where you sit from there.

  1. “The Athlete.”

pexels-photo-348487 (2)
This girl is training 2 hours per day, 5+ times per week. She lifts heavy, goes fast, and is completely dedicated to making the sport. Her goals are to to put on muscle to lift heavy, but not too much that it interrupts her conditioning.

2. ‘The Superdad.’
What-Gift-Buy-Fit-Dad
He’s recently taken up crossfit and trains 3 times per week. He has a busy schedule with two kids and a full time job, but fitness still holds an important part in his life. His goals are to lose weight and stay strong to keep up with his kids.

3. ‘The Office Jockey.’
keith from the office
This guy has recently taken up crossfit as the doctor suggested it. He’s overweight, has insulin resistance, and has high blood pressure. This guy is also extremely sedentary, and hasn’t had regular movement or sunlight since school. He’s started training 2 times per week and goals are to lose weight, feel more energy and build some muscle mass.

Now, the verdicts.
1. Should the “Athlete” eat paleo?
No! Why? Let’s look at her schedule… She’s training around 2 hours a day and spends the rest of the time recovering and thinking about training… Glamorous?! She’s using her anaerobic system consistently, and this system runs on glucose (carbs), not fat or ketones. Fran doesn’t run well on fat.
Carbs such as potato, sweet potato, beets, pumpkin, as well as non – paleo foods in rice, quinoa, oats (gasp) and other whole grains should be a staple for these guys, whereas our first two friends should be more diligent with them. Protein should obviously be a priority as maintaining muscle mass is important, and fat should be adequate.
Nutrient timing is also important. Post workout carbs will help funnelling nutrients to the muscles so adding some dextrose to her a shake would be helpful.
But won’t all those carbs store as bodyfat? Carbs, insulin, fat storage right?! Not quite. When we’re doing this type of anaerobic training, we mostly store these carbs as glycogen, not body fat. A whole different set of rules applies to our “Superdad” or “Office Jockey”, so don’t do a Michael Phelps and eat 12 wheat bix for breakfast just yet.

2. Should the “Superdad” eat paleo?
Yes! Greg Glassman’s initial mantra of “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” is a perfect fit for this guy. In addition to this, a little tinkering with carb timing and quantity is required here to make sure he’s keeping the belly fat off.  He should ensure he’s getting carbs post workout, and enough to support his activity – around 150g per day seems to be a good area to stick to. His plan also has some wiggle room… Since he’s pretty active, sleeps well, and has good community, sticking to a plan of 80/20 paleo/non paleo will work well and be sustainable and give enough room for a glass of wine over his grass – fed steak.

3. Should the ‘Office Jockey’ eat paleo?
Yes! Absolutely. It might just save his life. Most carbohydrates will not be friends with this man, and his diet should be centred around healthy fats, protein and veggies.  Why? Well he’s one of 2 million Australians with pre diabetes, and a continuation of his current lifestyle will land him will land him in a very dangerous state. Having extremely low glucose tolerance means eating things like cereals and wholegrain bread is lethal, as it’s jacking up our blood sugar, and we don’t have the necessary insulin function to maintain homeostasis. (cereal and wholegrain bread are both recommended from our chief authority on diabetes – shocked face).
Now, should this fella get into the gym, and I hope he would, he might want to add some post workout carbs in the form of sweet potato or pumpkin, but I’d recommend going between 50-100g of carbs in the short term to restore some baseline of health.

Wrapping Up
So the point here is to accept that we’re all the same but different animals with different nutrition requirements for optimal health. At a baseline we can all agree that a diet with heaps of veggies, enough protein and healthy fats is good for all. But digging deeper, we need to consider our genetics, activity level, activity type, hormonal profile and GI status when deciding what the optimal diet is.

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